JULY 17, 2017

[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:

Every 1 minute for 3 minutes (3 sets):

3 Muscle Snatch @ 60%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch High Pulls @ 80%

Then:

Every 1 minute for 3 minutes (3 sets)

3 Snatch Pulls @ 100%

Then:

Every 2 minutes for 8 minutes (4 sets):

3 Snatch Lift Off into Snatch @75%

(Perform the Snatch Lift Off pausing at mid patella for 2 seconds. DO NOT return the bar to the ground; however, finish the Snatch from the mid patella. Do this for three reps each set meaning the bar returns to the ground after performing the lift off into the snatch)

 

METCON:

Against a 3-minute running clock…
Row 500 Meters
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps each the of Ground to Overhead. While Partner A works, Partner B Rests. While Partner B works, Partner A rests. Goal is to get to 30 Ground to Overhead in the least amount of rounds[/fusion_text][/fullwidth]